Comparing Nutrients in 1 kilogram Canned Orange Juice VS Maitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Maitake Mushrooms	21%	5%	74%

Macro Nutrients

	Canned Orange Juice	Maitake Mushrooms	Recommended Dietary Allowance
Energy	16.2% 470kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	5.3% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.7% 110g	53.6% 69.7g	130g per day for Men 19-50 years
Sugars	121% 87.6g	28.6% 20.7g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	33.5% 24.3g	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 22.7g	% 17.4g	g per day for Men 19-50 years
Sucrose	% 40.6g	% 0g	g per day for Men 19-50 years
Fiber	7.9% 3g	71% 27g	38g per day for Men 19-50 years
Protein	12% 6.8g	34.6% 19.4g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Maitake Mushrooms	Recommended Dietary Allowance
Vitamin A	10% 90μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	122% 1.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	186% 2.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	412% 66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1087% 326μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	60% 240μg	52.5% 210μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	334% 301mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1872% 11230IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.3% 2mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Maitake Mushrooms	Recommended Dietary Allowance
Calcium	10% 100mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	280% 2.52mg	0.9mg per day for Men 19-50 years
Fluoride	7.83% 313μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	12.5% 1mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	25.7% 0.59mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	24.3% 170mg	106% 740mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	60% 2040mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	23.7% 877g	24.4% 904g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Maitake Mushrooms per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Orange Juice versus 1 kg of Maitake Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Orange Juice vs Maitake Mushrooms:

• 1 kilogram of Canned Orange Juice has more Vitamin C than Maitake Mushrooms.
• While 1 kg of Raw Maitake Mushrooms contains 3.7 times more Vitamin B1, 11.5 times more Vitamin B2, 32.8 times more Vitamin B3, 1.5 times more Vitamin B5, 1.8 times more Vitamin B6 and more Vitamin D than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Maitake Mushrooms provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin D
• 1 kilogram of Maitake Mushrooms have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Raw Maitake Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Canned Orange Juice vs Maitake Mushrooms:

• 1 kg of Raw Maitake Mushrooms contains 11.5 times more Copper, 3 times more Iron, 2.8 times more Manganese, 4.4 times more Phosphorus, 22 times more Selenium and 18.8 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Maitake Mushrooms contain similar levels of Magnesium, Potassium and Water per one kilogram.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• Both Unsweetened Canned Orange Juice as well as Raw Maitake Mushrooms lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Orange Juice has 1.6 times more Carbohydrate, 4.2 times more Sugars and more Fructose than Maitake Mushrooms.
• While 1 kg of Raw Maitake Mushrooms contains 9 times more Fiber and 2.9 times more Protein than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Fiber and Protein
• Both Unsweetened Canned Orange Juice as well as Raw Maitake Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.